Low FODMAP Rustic Pumpkin Pie




Pastry Base

250   gluten free all purpose flour*
0.5   guar gum (or xanthan gum)*
2   brown sugar
0.125   ground cinnamon*
125   dairy free spread (olive oil spread or butter)*
1   large eggs
1   low FODMAP milk
1   Dry rice or beans (for blind baking)

Pumpkin Pie Filling

450   pumpkin puree (600g raw Japanese pumpkin/Kabocha squash OR 15oz can pumpkin puree)*
3   large egg
150   brown sugar
2   corn starch*
0.5   salt
1.5   ground cinnamon*
0.5   ground ginger*
0.25   ground nutmeg*
0.125   ground cloves*
187   low FODMAP milk

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.


  • blender/stick blender
  • large mixing bowl
  • baking paper
  • 25cm (10inch) tart tin (4cm or 1.5inch deep)
  • Rolling Pin
  • microwave steamer or bowl

Rustic Low FODMAP Pumpkin Pie

FEATURED IN Baking, Christmas, Dessert, Vegetarian Options

I’ve had so many requests for a pumpkin pie recipe that I thought it was time to make one. But it’s confession time! Pumpkin pie isn’t a common dessert in New Zealand so I’ve had to get into my kitchen and experiment. I’ve done a lot of research and testing and I’ve created a pumpkin pie that my friends and family love. It’s sweet and spicy, thick and smooth all at the same time. I had to make pumpkin puree from scratch, as we can’t buy it in tins easily here, however this recipe should work with tinned pumpkin. I used Japanese pumpkin (Kabocha squash) as my base as that is the only low FODMAP pumpkin in season in New Zealand at the moment. Make sure you divide your pie into the recommended number of serves if you are making your own pumpkin puree.

Note on tinned pumpkin: According to Monash University tinned pumpkin is low FODMAP at a 1/4 cup (6og or 2.11oz) serve per person.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Soy Free

Nutrition per serve

    | |
Calories 322
Fat 12.8g
Saturates 2.3g
Protein 5.5g
Carbs 45.6g
Sugars 20.3g
Fibre 1.8g
Salt 0.3g
Iron 1.8mg
Calcium 99.8mg
Calories 322
Fat 12.8g
Saturates 2.3g
Protein 5.5g
Carbs 45.6g
Sugars 20.3g
Fibre 1.8g
Salt 0.3g
Iron 1.8mg
Calcium 99.8mg
Calories 322
Fat 12.8g
Saturates 2.3g
Protein 5.4g
Carbs 45.7g
Sugars 20.3g
Fibre 1.7g
Salt 0.3g
Iron 1.7mg
Calcium 99.5mg
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  1. Make the pastry. Sieve the gluten free all purpose flour and guar gum (xanthan gum) into a large bowl, stir through the brown sugar and cinnamon. Chop the dairy free spread (or butter) into cubes (you want the spread/butter to be as cold as possible), then rub it into the flour using your finger tips, until it resembles fine breadcrumbs. You can use a food processor to do this. In a separate bowl beat the egg, then add it to the mixture along with the low FODMAP milk. Use your hands to bring it together into a rough dough. Pat the dough into a round flat ball, roughly 2.5cm (1 inch) thick. Wrap in clingfilm and place in fridge to chill for at least 30 minutes (or overnight).
  2. Preheat the oven to 180ºC. Grease the tart tin. If using fresh pumpkin you need to prepare it. Separate out about 600g (21.16oz) of raw pumpkin. Deseed, peel and cut the pumpkin into small pieces. Place in a large microwave proof bowl. Add 3 tablespoons of water. Cover with a microwave proof plate. Steam in the microwave for 8 to 10 minutes until cooked through. Drain well. Weigh the pumpkin to make sure you have enough. Place in a food processer and blend until smooth. Leave to cool.
  3. Roll out the pastry on top of a piece of baking paper until it is roughly 3mm thick and 30cm (12 inches) in diameter. If the pastry is crumbling too much you can roll it out between 2 sheets of baking paper. Carefully transfer the dough into the prepared tart tin. I do this by placing the tart tin upside down on top of the pastry and then flipping the tin and pastry over (you might need another set of hands to help). Then gently loosen and press the pastry into the side of the tin. Press any cracks back together. Trim away any overhanging pastry, prick base with a fork. Line the top of the pastry with baking paper. Pour in the dried rice or beans. Pop the pastry into the oven and blind bake for 10 to 12 minutes. Remove the baking paper and rice or beans and then bake for a further 5 minutes.
  4. While the piecrust bakes, finish the filling. Add the corn starch, salt, ground cinnamon, ginger, nutmeg, cloves, eggs, low FODMAP milk and brown sugar to the pumpkin puree in the food processor. Blend until smooth. Or mix the ingredients through the tinned pumpkin. If using homemade puree your filling is likely to be less thick. That is okay it will still set when you pop it in the oven.
  5. Pour the filling into the pre-baked pie crust. Fill the crust almost to the top but not right up (it’s okay if you have a little bit left over). Place in the middle rack of the oven and bake the pie until the centre is almost set. This should take between 45 to 60 minutes.
  6. Once cooked, transfer the pie to a wire rack and allow to cool completely for at least 3 hours. Serve the pie with whipped cream or low FODMAP vanilla ice cream. Cover leftovers and store in refrigerator for up to 3 days.

Buying Tips

Check that the cornflour (corn starch) is made from maize and not wheat.

Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.

Buy a gluten free plain flour or gluten free all purpose flour. The one I used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.

You can use canned pumpkin puree or you can make pumpkin puree using Japanese squash, Kabocha squash, buttercup squash, supermarket squash or Kent pumpkin.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.